1. Holiday Eating Survival Tips Provided Courtesy of Nutrition411.com Review Date 10/13 G-1103Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC

2. Does the average American really gain 5 to 10 pounds (lb) over the holidays? How does weight gain occur? −3500 food calories=1 lb of fat Weight Gain During the Holidays

3. What Does 500 Calories Look Like?

4. Holidays in America

5. Ask Yourself…

6. No Such Thing as a ‘Bad’ Food How much and how often you eat higher- calorie, higher-fat foods is what is bad

7. Two Ways to Manage Weight 1. Portion Control 2. Substitution vs

8. How Important Is It? How important is it for you to manage your weight during the holidays?  1 — 2 — 3 — 4 — 5 — 6 — 7 — 8 — 9 — 10 

9. Trick or Treat

10. Are Trick-or-Treaters Growing? About 32% of children 2 to 19 years of age are overweight or obese More than one-third of adults in the United States are obese

11. Help Children Maintain a Healthy Weight Offer treats such as stickers, pencils, Play-Doh ®, glow sticks, or miniature candy bars Introduce the Switch Witch, who comes at night like the Tooth Fairy and replaces the child’s candy with toys Have children sell back their candy (to their parents) for money or books

12. Thanksgiving

13. Low-Fat Crustless Pumpkin Pie In a medium bowl, mix pumpkin, Egg Beaters, sugar, and spices. Add evaporated milk and mix well. Pour into 9″ pie pan sprayed with nonstick coating. Bake in 350º F oven for approximately 1 hour. Sprinkle graham crackers over cooled pie. Serves eight. Per slice: 125 calories, 7 g fat, 25.4 g carbohydrate 16 oz canned pumpkin ½ C Egg Beaters ® 12 fl oz canned evaporated skim milk ½ C sugar ½ tsp salt 1 tsp cinnamon ½ tsp ground ginger ¼ tsp ground cloves 4 squares of graham crackers, crushed C=cup, fl oz=fluid ounce, g=grams, tsp=teaspoons, oz=ounce

14. Pick Your Turkey Wisely Dark Meat Dark Meat White Meat With Skin No Skin No Skin

15. Christmas, Hanukkah, and Kwanzaa

16. Happy New Year

17. Liquid Calories BeverageCalories Lite Beer (12 fl oz)100 Alcohol (1.5 fl oz)110 Apple cider (8 fl oz)120 Wine (6 fl oz)124 Beer (12 fl oz)150 Sparkling apple cider (8 fl oz)150 Eggnog (8 fl oz)306

18. Valentine’s Day One regular box of Sweethearts ® =110 calories One sugar-free box of Sweethearts=70 calories

19. Think of nonfood alternatives: −A teddy bear −Flowers −Jewelry −Cologne Valentine’s Day (cont’d)

20. Saint Patrick’s Day Lite Beer 12 fl oz Alcohol 1.5 fl oz Wine 6 fl oz Beer 12 fl oz 100 calories 110 calories 124 calories 150 calories

21. Easter or Passover Jelly beans (1.4 oz) −15 large or 35 small Regular Jelly Beans Sugar-Free Jelly Beans 147 calories80 calories Save 67 calories

22. Independence Day July 4th

23. Hamburgers Regular80% lean85% lean92% lean 340 calories270 calories230 calories145 calories 30 g fat21 g fat16 g fat8 g fat

24. Beef Frank Fat-Free Beef Frank 180 calories50 calories 16 g fat0 g fat Hot Dogs

25. 2 Tbsp icing=150 calories Did you know … Tbsp=tablespoon Reunions and Parties

26. The 3 T s To help manage your weight during the holidays: Tips Tricks Techniques

27. Alter recipes to reduce fat and calories Substitute skim milk and low-fat sour cream for higher-fat products Look at the calories and fat you can save by making small changes Holiday Recipe Modification

28. Try switching from: Evaporated milk (whole) to evaporated milk (skim): −Save 143 calories and 15 g fat/8 fl oz Heavy cream to evaporated skim milk: −Save 604 calories and 83 g fat/1 C Butter or margarine to fat-free butter spread: −Save 97 calories and 12 g fat/1 Tbsp Holiday Recipe Modification (cont’d)

29. Try switching from: Regular cream cheese to lite or fat free: −Save between 40-70 calories and 5-10 g fat/1 oz Regular ground beef to 93% lean ground turkey: −Save 90 calories and 11 g fat of fat/4 oz

30. Holiday Recipe Modification (cont’d) Try: Reducing oil in recipes: −Saves approximately 120 calories and 14 g fat for every tablespoon reduced

31. Little Extras Add Up Cutting a mere 100 calories/day will allow you to lose (or not gain) 10 lb in 1 year

32. Drink, Drink, Drink Drink often—you will eat less Choose calorie-free fluids Think about it—are you hungry or thirsty? Reward yourself with the many benefits of drinking water

33. Take Time to Plan Plan what you will take to parties Pick your ingredients wisely vs

34. Learn About Food Substitutes Bring your own salad dressing, diet soda, and low-fat or low-salt condiments Reduce those calories by understanding how many calories and how much fat you can save

35. Salad Dressing 2 Tbsp Ranch Dressing Fat-Free Ranch Dressing 137 calories34 calories 15 g fat0 g fat 2 Tbsp Italian Dressing Fat-Free Italian Dressing 82 calories13 calories 8 g fat0 g fat

36. What Does This Mean? Switching from 2 Tbsp regular ranch dressing to 2 Tbsp fat-free Italian dressing saves you 124 calories Walking 30 minutes at 4 mph burns 136 calories for a 150-lb person

37. Learn About Food Substitutes vs

38. What Does This Mean? Switching from regular soda to diet soda will save you about 150 calories/12-fl-oz can Walking 30 minutes at 4 mph burns 136 calories for a 150-lb person

39. Is It True That Sugar Substitutes Are Bad?

40. Acceptable Daily Intake (ADI) ADI: The US Food and Drug Administration (FDA) says this is the amount that you can consume daily over a lifetime that will not result in injury, even after a lifetime of exposure

41. Acceptable Daily Intake (ADI) (cont’d) NameExamplesADI/day ADI for a 150-lb Person (packets/day) Aspartame (blue packet) Equal ® 50 mg/kg body weight 32.4 packets/day Saccharin (pink packet) Sweet’N Low ® 5 mg/kg body weight 2.8 packets/day Sucralose (yellow packet) Splenda ® 5 mg/kg body weight 22.6 packets/day Stevia (green and white packet) Truvia ® 0-4 mg/kg body weight 10 packets/day Academy of Nutrition and Dietetics Evidence Analysis Library. The Truth About Artificial Sweeteners or Sugar Substitutes. Chicago IL: Academy of Nutrition and Dietetics; 2011. Kg=kilograms, mg=milligrams

42. No People Pleasing Eat only what you desire Do not eat as an obligation to others, even if they have cooked your favorite dish Make sure you make your own decisions—you are the one who will have to live with the consequences Stand up for yourself—others actually may respect you for it

43. Practice Assertiveness Skills Turn down certain extra helpings of food without feeling guilty

44. Learn to Eat Mindfully

45. Portion Distortion We do not need as much as we may think

46. Strive for a Healthy Plate One-fourth plate protein One-fourth plate grain One fruit One dairy One-half plate nonstarch vegetables

47. Carry Food on a Napkin Which would you put more food on?

48. Eat Smaller Portions Allow yourself to taste what you want in smaller portions, so as not to feel deprived Avoid binges—once you start to feel deprived, you may set yourself up for bingeing

49. Choose to Eat Healthy Ahead of Time Focus on fruits and vegetables Do not forget to eat breakfast Do not think: “I already blew it. I might as well blow it more.”

50. No Skipping Meals This will only result in a binge at mealtime and a spiral of guilt and hopelessness

51. Visualize Visualize yourself eating healthy prior to attending the holiday meal Walt Disney once said, “If you can dream it, you can do it.”

52. Stay Focused Know what you are doing Keep a journal

53. The Consequences of Nibbling Watch what you eat before or after the main meal For example, look at what was consumed at this graduation party: Regular soda pop150 calories0 g fat 23 almonds165 calories14 g fat Handful of chips (1 oz)155 calories10 g fat Handful of Chex ® mix140 calories4.5 g fat Regular soda pop150 calories0 g fat TOTAL760 calories28.5 g fat

54. Chew Slowly Take your time Allow yourself to taste your food—different areas of the tongue have different taste buds Enjoy the flavor and texture of food Put your fork down between each bite

55. Mint-Flavored Gum And Mouthwash While preparing food, chew gum Instead of seconds, try some mouthwash first

56. Exercise Exercise more often or a bit longer and harder for a week prior to the holiday meal to compensate for the additional calories you may consume

57. No Guilt Attached Make a conscious effort to choose what you are eating without having guilt attached

58. Manage Your Emotions Have a plan for what to do if strong emotions arise when faced with certain situations or family members

59. Eating Because of Emotion Lonely: −Call, e-mail, or text a friend −Do not make food a companion Bored: −Find a hobby −Understand that eating is not an extracurricular activity Sad: −Write in a journal or talk with a friend −Identify why you are sad

60. Eating Because of Emotion (cont’d) Upset/frustrated: −Identify the source −Acknowledge that eating will not change feelings and frustration Happy: −Learn to celebrate without food Tired: −Get some rest −Caffeine overload will not replace sleep

61. Eating Because of Emotion (cont’d) Stressed: −Take “10” for yourself and find a relaxing activity Worried/anxious: −Remind yourself that many things in life are beyond your control −Use positive self-talk −“Do not anticipate trouble or worry about what may never happen. Keep in the sunlight.”—Benjamin Franklin Trying to fill a void: −Identify what is missing from your life

62. Stop Eating Stop eating when you are physically full Start learning how to recognize the difference Physical HungerEmotional Hunger

63. Take Time-Outs Take a time-out when you think things are getting out of control

64. Know the Truth Putting a couple of pounds on will not cause you to go back to square one You already have learned what is healthy No one can take that away from you

65. After the Holidays Resume your lifestyle of balance and wellness just after the holiday has passed Change your thinking, if you need to Do not think, “I already blew it, so I might as well blow it some more.”

66. Questions?